Zink (Z)

Zink (Z)Zink ist ein Spurenelement, das in allen Körperzellen und -flüssigkeiten vorkommt. Zink wird für die normale Funktion von etwa 200 verschiedenen Enzymen benötigt, die Wachstum, Stoffwechsel, Nervensystem, Immunabwehr und eine Vielzahl weiterer Funktionen steuern. Ein Großteil unseres Zinks ist im Muskel- und Knochengewebe enthalten. Eine besonders hohe Zinkkonzentration findet sich in der Prostata und der Aderhaut des Auges. Etwa 11 % kommen in der Haut und der Leber vor. Der Körper eines Erwachsenen enthält etwa 2-4 Gramm Zink. Wir können lediglich 10-30 % des mit der Nahrung aufgenommenen Zinks resorbieren, und es gibt verschiedene Faktoren, durch die sich die Zinkaufnahme erhöhen oder verringern kann.

Funktionen und Bedeutung

Ursachen für Mangel und schlechte Verwertung

Die Aufnahme wird erhöht durch

Mangelerscheinungen

Schätzungen zufolge leiden etwa 25 % der Weltbevölkerung an Zinkmangel. Dieser wird grob in drei Stufen eingeteilt: leichter, mittlerer und schwerer Mangel:

Leichter Zinkmangel

Mittlerer Zinkmangel

Schwerer Zinkmangel

Quellen

Insbesondere Austern, Leber, Fleisch, Schalentiere, Milchprodukte, Nüsse, Samen, Körner und Bohnen.

Bitte beachten Sie: Zink aus tierische Quellen wird am leichtesten aufgenommen

Zinkgehalt in mg je 100 Gramm

Kürbiskerne 7,5
Schweineleber 6,7
Hummer und Rind 4,6
Käse 4,5
Mandeln 3,3

Empfohlene Tagesdosis (NRV)

Erwachsene: 11 Jahre und älter: 7,0 mg

Kinder bis 10 Jahre: 7,0 mg

Erhöhter Bedarf

Überdosierung - Nebenwirkungen

Nahrungsergänzungsmittel verursachen selten Nebenwirkungen. Mögliche Symptome umfassen:

Die Langzeiteinnahme von Zinkpräparaten kann die Zink- und Kupferaufnahme des Körpers hemmen

Wichtige Information

Die Messung des Zinkplasmaspiegels ist eine kostengünstige Analysemethode und wird immer häufiger durchgeführt. Wird ein Zinkmangel diagnostiziert, kann der Arzt je nach Schweregrad des Mangels und der allgemeinen Ernährung des Patienten Zinkpräparate verschreiben.

Leichter Zinkmangel wird mit der täglichen Einnahme von 15-30 mg Zink behandelt. Mittlerer bis schwerer Zinkmangel wird in der Regel mit höheren Dosen behandelt - in einigen Fällen mit bis zu 45 mg dreimal täglich (allerdings maximal vier Monate lang).

Wird Zinkmangel mit Zinkpräparaten behandelt, sollte die Einnahme, nachdem sich die Zinkwerte wieder normalisiert haben, noch eine Weile lang fortgesetzt werden, da Zink hauptsächlich außerhalb des Blutes vorkommt.

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